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WOD

Workout Of The Day

WOD 13.1.23 (MGW)

  • PRO/ROOKIES:

4 Rounds  1 min ON – 1 min OFF 

a. Goblet Lateral Box Step Overs RX 24 kg 

b. Ski Erg

c. 10 Hand Release Push Ups + Max RX Gear Jump Rope DU/SU

  • Heavy Day:

Uper pull

•Strength part

4×8 weighted pull ups

4x reverse grip bent over row

•Definition part

4ss 10 incline dumbbell row (upper back )+ 10 alternate bicep curl

3ss 10 reverse fly+dumbbell hammer curl 3x side plank leg on bench

  • Functional Body Building:
Mixed conditioning FBB
A1. Row 15 min at minute: 3,6,9,12,15 perform : 10/10 Cossack lunges 20 glute bridges
A2.Bike 15 min at minute:3,6,9,12,15 perform : 10 push ups 20 frog pumps
A3.Run 15 min. at minute:3,6,9,12,15 perform: 15 ring rows 12/12 Banded cha cha leg
 
 
 
 
 
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